This is a perfect autumnal supper. The chillies provide heat to ward off those change-of-the-season nasties, while the sweet potatoes, barley and parmesan combine to create a rich, savoury meal. Not only is barley loaded with vitamins and minerals but it’s also a fantastic source of fibre, helping to lower cholesterol and regulate blood sugar.

Method

In a heavy bottomed casserole dish, heat oil over medium heat. Add the onions, garlic, sweet potatoes, chilli, salt and pepper, and sauté for 10-15 minutes, until the onion and sweet potato begin to soften.

Add the barley, and fry for another minute, stirring constantly. Add the wine, and stir until the liquid has evaporated. Start to add the vegetable stock, a ladleful at a time, waiting until the previous one has been absorbed before adding the next. The risotto is ready when the barley still has a slight bite.

Stir in the butter, parmesan and coriander. Serve sprinkled with some slices of red chilli, a sprinkle of parmesan and coriander.

This is a delicious simple-to-make but hearty salad bowl. Works perfectly as an accompaniment to another dish or just top it off with a poached egg for a substantial supper. The sharp, slightly spicy dressing lightens the earthiness of the beetroot and creaminess of the goats cheese.

Directions

First whisk together the olive oil, cider vinegar, sugar, coriander, sea salt and chilli flakes in a small bowl and set aside.

Then gently fry the shallots in little olive oil until dark golden.

Add the lentils and sliced beetroot to the fried shallots and cook for another 5 minutes.

Once warmed through remove from the heat and add the dressing to taste.